A standard can of sweetcorn, drained (about 140-150 g), holds roughly 120-130 calories. That comes from the corn's own natural sugar content; canning itself does not raise the calorie count much — the real difference comes from whether the brine is drained off or not.
How does the brine affect the calorie count?
The liquid in a corn can usually carries salt and a small amount of sugar; corn eaten with that liquid can run 10-20 calories higher than the drained version. Some brands add extra sugar to sweeten the brine, which can push the total up to 150 calories — a no added sugar label is the quickest way to tell these apart.
Draining the corn and rinsing it briefly under water cuts back both the excess salt and the extra calories from the brine. That one simple step can lower a can's calorie count by 15-20 calories, so it is worth doing before adding the corn to a salad or soup.
How does it compare with fresh corn?
The same amount (140 g) of kernels from a freshly boiled corn cob has almost the same calorie count as canned corn — canning largely preserves the nutritional value. The real difference shows up in texture: canned corn loses some firmness during processing and ends up softer.
Against frozen corn, canned corn usually carries more sodium, since freezing does not require salt. For anyone cutting back on sodium, no added salt or low sodium canned corn keeps the same calorie count while noticeably lowering the sodium content.
Does the calorie impact change by dish?
There is no calorie difference between corn added to a salad and corn stirred into rice, but corn added to rice is usually sautéed briefly in butter or olive oil first, which adds 20-30 extra calories per portion from that fat. Corn added raw to a salad carries no such extra fat, so it stays limited to the can's own calorie count.
In corn-based soups, if the base is creamy, most of the total calories come from that base rather than the corn itself; corn added to a plain vegetable-stock soup barely changes the calorie count of the bowl. That is why judging canned corn's calorie impact means looking not just at the corn itself but at whatever fat, cream or sauce it ends up cooked or served with in the finished dish.
How long it keeps once opened is also worth knowing; an opened can of corn stays fresh in a sealed container in the fridge for 3-4 days, and its calorie value does not change over that time. Moving the leftover corn into a glass or plastic container rather than leaving it in the tin keeps it fresher and avoids any metallic taste the tin can pass on.
Attention Reader
This content is for information only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.
Comments (1)
Ben kutuyu açar açmaz süzmeden döktüğüm için sonradan tuzu çok geldi, sudan geçirip 2-3 dakika bekletince fark ediliyor gerçekten. 15-20 kalori düşürüyor olması da güzel bir bonus, ben yalnızca tuz için yapıyordum.